Friday
10.19.18

Strength/Power
Pause Snatch above knee
7 Rounds, perform 1 rep every :90.
No specific percentages, pick a weight that allows you to dial in your above knee positions.

12 Minute AMRAP
Buy-in 50 KB Swings
then,
10 Single arm KB Push Press (5 each arm)
1 Rope Climb (Substitute 5 reps of pull-ups or lay down pull-up rope climb)

Level 3- 53/36
Level 2- 36/26
Level 1- A weight that allows the swings to be done in 3 sets or less, push press done consistently in 5's.

Thursday
10.18.18

Warm-up
"Snatch" game https://www.youtube.com/watch?v=z73sKMXkovQ

Strength/Power
Back Squat 10-8-6-4-2
Start around 75% if you know your 1RM, if not, start with a challenging weight for 10 reps and look to add 5-10Lbs on each successive set. If you performed this rep scheme last week aim to increase by 5-10lbs across sets.

Conditioning
For Time 3 Rounds:
10 Burpees
10 Thrusters
rest 1 minutes
2 Rounds:
15 Burpees
15 Thrusters
Rest 1 Minute
1 Round:
20 Thrusters
20 Burpees

Level 3- 95/65
Level 2- 75/55
Level 1- Pick a weight that lets you move through the thrusters quickly, but should be challenging enough you can't go unbroken in the later rounds

Wednesday
10.17.18

Strength
2" Pause deadlift 4x3
15 minute segment. Pause these reps immediately off the ground for 2 seconds, then continue to lockout. Build up across all 4 sets but keep weight at a loading that allows for perfect back positions.

Conditioning
In Partners: For Time:
3 Rounds:
30 Hang Power Snatch (Partner holds bar overhead)
30 T2B (Partner hangs from bar)
30 Burpees (Partner holds plank)

(20 minute cap)

Tuesday
10.16.18

Warm-up
8 minutes Agility ladder drills (1/2 class)
8 minutes steady pace: (other 1/2 class)
10 Burpees
:30 dragon pose each side
15 Scap Pull-Ups
:30 plank hold

Strength/Power
Split jerk 4x3
15 Minutes, Practice technique on jerk triples, build up in weight across sets. Focus on achieving the correct footwork and movement

Conditioning
8 Minute AMRAP:
12 Wall-Balls
24 Double Unders

*Pick a HEAVY wall-ball for this workout, needs to be challenging enough that 12 in a row is challenging even the first round.

Monday
10.15.18

Warm-up
Connect 4

Skill
L-Sit Progressions
Spend 10-15 Minutes working through different L-Sit positions on the rings, parallettes, bar, or floor. Chair holds, seated leg lifts, V-Ups. single leg L-Sits and others are all great progression options

Conditioning
18 Minute AMRAP
400M Run
10 Man Makers
400M Row
10 Pull-Ups

Level 3- 50/35, C2B
Level 2- 35/25, Pull-Ups
Level 1- A weight that is challenging for the manmaker, should be broken into 2-3 sets *Biking is fine for either monostructural piece as well. Use two different monostructural movements.